7 Powerful Mudras for Chakra Healing: Detailed Guide with Step-by-Step Instructions

Mudras, derived from Sanskrit, are symbolic hand gestures used in yoga and meditation to regulate prana, or the flow of energy in the body. They can stimulate different parts of the brain, support healing, purify energy channels, and deepen focus during yoga and meditation practices.

Mudras help restore balance and redirect energy throughout the body’s seven chakras. Each mudra corresponds to a specific chakra, and when practiced with intention, these hand gestures can enhance your physical, mental, and spiritual well-being.

Continue reading to find 7 powerful mudras—one for each chakra—along with their benefits, step-by-step instructions, and expert tips to do them correctly and effectively. 

Mudras and Their Role in Chakra Healing

In yoga, it is believed that mudras influence the flow of energy throughout the body. Each finger represents one of the five elements (earth, water, fire, air, and space), and by joining or pressing them in specific ways, mudras help restore balance among these elements.

When used in meditation or pranayama, mudras can calm the nervous system, improve focus, and gently shift your energy. That’s why they’re such a valuable tool in chakra work, helping clear the blockages, activate energy flow, and restore harmony across all seven chakras.

With regular and guided practice, mudras can play a powerful role in supporting chakra balance and your overall well-being.

Want to understand Mudras better? Book a free 1-on-1 session with an experienced coach today!

Mudras for Root Chakra

The Root Chakra, located at the base of the spine, enhances your sense of safety, stability, and grounding. When out of balance, it can lead to:

• Anxiety and disorientation

• Indecisiveness and trouble focusing

• Low physical energy or fatigue

1. Prithvi Mudra

Promotes stability, reduces restlessness, and boosts physical strength.

1. Sit comfortably with your spine upright and hands resting on your knees, palms facing up.
2. Touch the tip of your ring finger to the tip of your thumb on both hands.
3. Keep the other fingers extended and relaxed.
4. Close your eyes and breathe deeply for 5–15 minutes.

2. Muladhara Mudra

Grounds your energy and helps you feel secure and centered.

1. Sit cross-legged or in any stable seated position.
2. Bring your hands together in front of your lower abdomen.
3. Interlace your fingers, keeping your little fingers extended and touching, pointing downward.
4. Gently press the tips of your thumbs together.
5. Rest the mudra near your pelvic area and breathe slowly for a few minutes.

Mudras for Sacral Chakra

The Sacral Chakra, located just below the navel, is responsible for your emotions, creativity, and sensuality. When it’s out of balance, you might experience:

• Emotional turbulence

• Creative or artistic blocks

• Low libido or lack of motivation

1. Varuna Mudra

Promotes emotional balance and helps regulate fluid retention and creative flow.

1. Sit comfortably with your hands on your thighs or knees.
2. Touch the tip of your little finger to the tip of your thumb on both hands.
3. Keep the remaining fingers extended and relaxed.
4. Practice for 10–15 minutes daily, breathing gently.

2. Shakti Mudra

Calms the nervous system, supporting emotional release and relaxation.

1. Interlace your fingers in front of your chest.
2. Touch the tips of your ring and little fingers together on both hands.
3. Keep the index and middle fingers folded inside your palms.
4. Hold the mudra gently near your lower belly and breathe slowly for 5–10 minutes.

Mudras for Solar Plexus Chakra

The Solar Plexus Chakra, located around the upper abdomen, is your center of personal power, confidence, and digestion. Imbalance may cause:

• Low self-esteem or indecisiveness

• Digestive discomfort

• Lack of motivation

• Feeling stuck

1. Ganesh Mudra

Boosts inner strength, helping you break through emotional or mental blocks.

1. Hold your left hand in front of your chest, palm facing outward.
2. Grab your left hand with your right, palm facing inward—locking fingers like a loose handshake.
3. Exhale and gently pull your hands in opposite directions without letting go.
4. Relax and repeat for a few breaths. Switch sides after a few minutes.

2. Surya Mudra

Stimulates digestion and energy, promoting confidence and willpower.

1. Sit comfortably with your hands on your thighs.
2. Fold the ring finger toward the palm and press it gently down with your thumb.
3. Keep the other fingers extended.
4. Hold for 10–15 minutes while focusing on your breath.

Mudras for Heart Chakra

Located at the center of the chest, the Heart Chakra is associated with love, compassion, and connection. Imbalance may show up as:

• Difficulty trusting others

• Feeling emotionally unavailable

• Chest tightness or shallow breathing

1. Padma Mudra

Promotes emotional vulnerability, acceptance, and love by opening the heart.

1. Bring your palms together in front of your heart.
2. Keep the base of the palms, thumbs, and little fingers touching, while spreading the other fingers open like a blooming lotus.
3. Hold the gesture at your heart center and breathe deeply for a few minutes.

2. Hridaya Mudra

Releases emotional tension and supports heart health.

1. Touch the tip of the index finger to the base of the thumb.
2. Touch the tips of the middle and ring fingers to the tip of the thumb.
3. Keep the little finger extended.
4. Rest your hands on your knees or thighs and breathe deeply for 5–15 minutes.

Mudras for Throat Chakra

The Throat Chakra, located at the base of the throat, is linked to communication and self-expression. When blocked, you might experience:

• Difficulty expressing yourself

• Sore throat or tension in the neck

• Fear of speaking or being misunderstood

1. Shuni Mudra

Encourages clarity and supports calm, clear communication.

1. Touch the tip of the middle finger to the tip of the thumb.
2. Keep the other fingers extended and relaxed.
3. Rest your hands on your thighs, palms up, and breathe slowly for a few minutes.

2. Vishuddha Mudra

Activates the throat chakra and improves vocal expression.

1. Interlace the fingers with thumbs touching at the tips, forming a circle.
2. Hold the mudra at your throat level.
3. Close your eyes and breathe deeply, visualizing blue light at the throat.

Mudras for Third Eye Chakra

Located between the eyebrows, the Third Eye Chakra governs intuition and insight. When imbalanced, it may show up as:

• Mental fog or overthinking

• Lack of focus

• Trouble trusting your intuition

1. Hakini Mudra

Enhances concentration, memory, and mental clarity.

1. Bring all fingertips of both hands together, forming a dome shape.
2. Keep a small space between your palms.
3. Hold the mudra at chest or forehead level while focusing on your breath.
4. Try directing your gaze (with eyes closed) toward your third eye center.

2. Anjali Mudra

Brings calm, balance, and inner awareness.

1. Press your palms together at the heart or third eye center.
2. Keep your fingers pointing upward and your elbows slightly relaxed.
3. Breathe deeply, holding the mudra for several minutes during meditation or stillness.

Mudras for Crown Chakra

The Crown Chakra, located at the top of the head, is linked to spiritual connection and higher awareness. Signs of imbalance include:

• Feeling disconnected or uninspired

• Overactive thoughts

• Lack of purpose or direction

1. Sahasrara Mudra

Promotes spiritual openness and connection to higher consciousness.

1. Interlace the fingers of both hands, palms facing inward.
2. Extend the ring fingers upward, touching at the tips.
3. Keep your thumbs crossed and relaxed.
4. Hold above your head or in your lap while meditating for 5–10 minutes.

2. Mukula Mudra

Calms the mind and helps draw prana (life force) to areas that need healing.

1. Bring all fingertips together, forming a bud shape (like a beak).
2. Lightly place the tip of the mudra on your forehead or heart center.
3. Inhale deeply and hold for several breaths while staying centered.

With expert guidance, you can perfect your hand positions, stay mindful of breath and timing, and get the most out of your mudra practice. Book a free 1-on-1 session with an experienced coach for personalized support on your chakra healing journey.

Expert Tips for Practicing Mudras for Chakra Healing

By keeping these expert tips in mind, you can deepen your connection with each chakra:

• Start with breath awareness: Abhishesk Sharma, a certified yoga coach and Chakra Sound Healer at MyYogaTeacher says, “Before forming any mudra, take a few moments to ground yourself with deep and mindful breathing. It helps calm the mind and prepares your body to completely experience the practice.”

• Pair mudras with chakra-focused meditation or affirmations: “Combining mudras with a simple affirmation or visualization, like imagining a warm orange glow for the Sacral Chakra, can amplify the healing effect,” adds Abhishek.

• Be consistent: Consistency is key. Even a few minutes a day can create a noticeable shift over time. Try holding the mudra during morning meditation or just before bedtime for 5-15 minutes.

• Stay gentle: Mudras work through gentle contact, so avoid pressing your fingers too hard. A light touch is enough to activate energy pathways without creating tension.

Frequently Asked Questions

Can I practice mudras for multiple chakras in one session?

Yes! If you feel that more than one chakra is out of sync, you may practice multiple mudras in one session. Just be sure to give each mudra enough time—around 5 to 15 minutes—and stay mindful of how your body and mind respond.

What's the best time of day to practice chakra mudras?

Irrespective of the time of the day, it’s best to practice mudras when you’re least likely to be distracted. Whether it’s early morning or before bed, find a quiet time for yourself.

Do I need to use specific mantras with the mudras?

Mantras can enhance your practice. Each chakra is associated with a specific mantra (like Lam for the Root Chakra). Chanting these silently or aloud while holding the mudra can help deepen focus and amplify energy flow. If you’re just getting started, try this guided group class on Mudra and Meditation!